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Today’s post is looking at a dietary strategy which is especially good for athletes and also a positive method to support longevity in general. Protein pacing as a strategy was introduced to me via the great mind of Prof Paul Arciero, courtesy of the equally great ‘We Do Science’ podcast, (episode 102).

Protein pacing is a dietary concept that allows for maximal protein synthesis, (MPS), throughout the day. MPS is essentially the turnover and production, or recovery and growth, of everything in your body from eyeballs, brain neurones to of course, muscle mass.

In summary, it’s about making sure that each meal, or ‘feeding’, consists of a high quality source of leucine containing protein. Leucine, an essential amino acid, is one of the primary drivers MPS. This is primarily found in animal and dairy but can also be found within plant based sources.

Ensure all feedings are centred around hitting the sweet spot of 20/40g of protein. This is not to take away from ensuring your other macro and micro nutrients are neglected, but just be mindful of how many calories you’re having within each meal.

Although a balanced diet is required to meet all the body’s needs, protein is the most satisfying and satiating of the macronutrients, another great reason it’s important for athletes and others who have weight loss goals in mind.

Try the below strategy;

– Ensure you have your first feeding of protein within 1 hour of waking up

– Ensure you’re having a feeding every 3 hours

– Last feeding of protein should be within 2 hours of bedtime

– Each feeding to be around 20/40g portion of protein, or roughly 0.25g protein per kg of body weight.

– Look at protein sources that contain leucine such as chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs

– Use a protein supplement to ensure compliance and ease of ensuring you’re meeting the protein threshold each feeding

– Any supplements need to be a high quality protein, preferably containing all the 9 essential amino acids – whey protein is ideal and cost effective

There you have it. Fairly basic but simple to put in place and achieve. Any questions, drop me a message or comment.

Today’s post is a review of one of my fave UK supplement companies, Brainzyme. In view of full transparency, I am an affiliate of Brainzyme but none the less I will give you an honest assessment of their product as a nootropic. Just to clarify exactly what I mean by nootropic, which is used interchangeably with names such as smart drugs, cognitive enhancers or, my personal favourites; ‘brain pills’. It’s essentially anything that can improve focus, memory and productivity. This can include coffee for example up to the more powerful pharmaceutical nootropics such as Modafinil.

Now, there are some great nootropics out on the market, so when I first came into contact with Brainzyme, I desperately wanted it to be good. After all, it’s a UK based company so wanted to show the love!

So my first experience was with Brainzyme’s regular product; Brainzyme Original. I was hugely impressed by the all natural ingredient list but the results were not mind blowing, or at least not enough to move me away from previously tried products. I give a full review here which also details the ingredient list further; http://whatsuppblogblog.com/2017/10/22/nootropics-what-they-are-what-to-look-for-and-the-brainzyme-review/

I think it’s important at this point to also note the importance of managing expectations. Nootropics can be really powerful in terms of their potential for positive impact on productivity and output. For me, this can be seen when I look up to see a 30 minute stretch has gone by without any clock watching, which subsequently happens time and again that day. I like to think of it as  a day you’re really firing on all cylinders, with motivation, clarity and razor like precision. If your expecting a huge change in perception or altered state of consciousness, you’ll likely be a tad disappointed, (sorry).

Anyways, back to the task at hand. So my initial take on Brainzyme was a little luke warm. That was until my first pack of Brainzyme Elite hit the table. Panax ginseng and Ginko leaf extract were of particular interest. Both can act as powerful antioxidants and as such could protect the brain against damage caused by free radicals. Ginseng is thought to improve brain functions like memory, behaviour and mood. Ginko leaf extract has also being linked with similar neuro improvements.

So the Elite did hit the spot. Think finding ‘the zone’. I found I would be processing and accessing information in my brain far more effectively when using it without getting the jitters that over consuming coffee does!

I’ve found Elite to be impressive in a range of different contexts. This is from my daily employment , evening study classes I take, and, somewhat unexpectedly, my martial arts training. I particularly like using the it for Brazilian Jujitsu or Muay Thai training sessions as it helps me take in technical information. I also like actually stacking them with other supplements such as Beta Alanine and Creatine, or, a pre workout cup of coffee!

So overall, it’s a hugely impressive product and definitely worth using outside of the usual realms of study and productivity. Let me know your thoughts in the comments below.

Welcome back to a super tasty and affordable nutrient dense recipe. Today’s offering is a low calorie, gluten and grain free treat.

This recipe offers protein, carbohydrates and fat in a low calorie package. Try mixing and matching different nut butters for a varied taste.

Ingredients

– 2 ripe bananas

– 2 large eggs

– 2 heaped tbsp of almond butter (or nut butter of choosing)

– 2 tsp vanilla extract

– 1/2 tsp of bicarbonate of soda

Optional

– Cocoa nibs/Pumpkin, Poppy and/or Sunflower seeds

Method

– Combine all ingredients in a blender, blending till no lumps can be seen

– Add nibs or seeds and stir for even distribution in mixture

– Grease a cup cake tin and fill evenly

– Place I’m preheated oven at 200c for around 8-10 minutes

– Remove and allow to cool for 5 minutes before serving

Welcome back to the What Supp Blog, where we discuss all things optimisation. Today’s post will strike a cord with a fairly high percentage of the population; coffee. I won’t bang on about the various health promoting benefits of coffee, (and there are indeed a number), but rather I’ll give you a few options to pimp out your coffe like a pro.

So I’m going to run through a few additions. You can try singularly or mix and match. Let me know how you get on!

Right, first up;

1. Salt

While adding salt to coffee might sound just plain wrong, it’s actually a simple hack that will cut the bitterness of coffee and add a pleasant “salted caramely-ness” to your fave hot morning get-me-up.

Just add a few granules of salt – ideally coarse sea salt – to your coffee grinds before using your preferred brewing method.

2. Rosemary

Fresh rosemary is another mind-blowing addition to a fresh cup of coffee. In addition to providing a delicious piney flavor, this herb also infuses coffee with extra antioxidants and concentration & mood boosting properties.

Take a 3-inch sprig of fresh rosemary, slide your hand down the stem to shuck off the leaves, add the leaves to your coffee grounds, and proceed with your brewing process.

3. Orange Peel

Combining citrus and coffee may seem like a mortal sin, but in places like Italy, espresso is often served with a lemon or orange peel on the side. Adding orange brightens the coffee’s flavor, counteracts the bitterness, and adds a pleasant citrus scent. Orange peels also have even higher levels of vitamin C than the flesh, so this is a great recipe to try when your immune system needs a boost.

Grab an orange and zest the peel until you have about a teaspoon of orange zest, then add the zest to the coffee grounds and brew as usual for a citrusy-chocolatey goodness.

4. Cardamom

Cardamom is a spice commonly used in the Middle East, most notably in sweet and savory recipes like garam masala, chai tea, and Turkish coffee. When added to coffee, it creates a spicy & sweet combination that warms you straight to your soul. Cardamom is also a powerhouse spice that touts potent antioxidant, anti-inflammatory, and antibacterial properties.

Simply add a few pinches of ground cardamom to your brewed cup of coffee. Or if you’re really feelin’ fancy, you can add the whole pods to your whole coffee beans before grinding.

5. Ginger

Ginger is in the same family of spices as cardamom and lends a similar warming property to your morning coffee. Ginger is widely known as a digestive aid and is soothing to the GI tract. If you’re someone that struggles with tummy troubles and coffee, you might want to try this method.

Before brewing, add 1 tsp ground ginger or a few slices of fresh ginger root to your coffee grounds.

6. Turmeric

Turmeric is a spice that touts an incredible array of health benefits, with a great capacity to support recovery and joint health.

Turmeric doesn’t taste that good in coffee. Sorry. But it does add some awesome health benefits. Try throwing in a ¼ teaspoon of ground turmeric to your coffee grounds before brewing. If that sounds a tad hardcore, add a good coconut milk creamer to your brewed coffee, and then sprinkle in some ground turmeric for a golden milk-esque experience.

7. Peppermint Oil

Peppermint oil not only adds an interesting winter feel to coffee, it can also aid digestion, and the aroma is known to reduce stress and promote mental clarity and alertness.

Proceed with caution though people. Peppermint oil is potent stuff. Just add a single, measly drop to your coffee grinds and brew as usual. If you don’t want to overdo it on the minty-ness, opt for a brewing method that uses a paper filter. And make sure you’re using food grade peppermint essential oil that’s safe for ingestion.

8. Cayenne

Cayenne is another interesting coffee addition, but it’s clearly not meant for the faint-hearted coffee lover. Capsaicin, the main component in cayenne peppers that gives them a spicy kick, is known to increase circulation, suppress appetite, and may even boost metabolism.

To harness cayenne’s fiery flavor, drop in a tiny pinch of ground cayenne pepper to your grounds before brewing.

9. Vanilla-Flavored Ice Cubes

Pure vanilla, aside from tasting and smelling pretty good, touts health benefits ranging from improving anxiety and depression, lowering cholesterol, and even reducing fevers.

To make the ice cubes, combine 6 ounces of almond or coconut milk, 1 tsp pure vanilla extract, and (optional) 2 tbsp raw honey or maple syrup. Add the mixture to an ice cube tray, and let it sit in the freezer overnight. The next morning, brew your coffee as usual, let it cool, and then add ice cubes.

Ok then, hope you feel inspired. Please leave a comment and give a like if there was anything of use in there for you!